Kodi Kudya Pang'onopang'ono Kumakuthandizani Kuti muchepetse kunenepa?

Zamkati

• Kudya mofulumira kungayambitse kulemera
• Kudya pang'onopang'ono kumakuthandizani kudya pang'ono
• Kudya pang'onopang'ono kumatha kukulitsa mahomoni okwanira
• Kudya pang'onopang'ono kungachepetse kudya kwa kalori
• Kudya pang'onopang'ono kumalimbikitsa kutafuna kwathunthu
• Ubwino wina wodya pang'onopang'ono
• Momwe mungachedwetse ndikuchepetsa thupi
• Mfundo yofunika

Anthu ambiri amadya chakudya chawo mwachangu komanso mosasamala.

Izi zitha kubweretsa kunenepa komanso mavuto ena azaumoyo.

Kudya pang'onopang'ono kungakhale njira yanzeru kwambiri, chifukwa kumatha kupindulitsa.

Nkhaniyi ikufotokoza za ubwino wodya pang'onopang'ono.

Kudya mofulumira kungayambitse kulemera

Anthu omwe amadya mwachangu amatha kulemera kuposa omwe samachita (,,,,).

M'malo mwake, omwe amadya mwachangu amakhala mpaka 115% kuposa omwe amadya pang'onopang'ono kukhala onenepa kwambiri).

Amakhalanso onenepa pakapita nthawi, zomwe mwina zimakhala chifukwa chodya msanga.

Pakafukufuku umodzi mwa anthu azaka zopitilira 4,000 azaka zapakati, iwo omwe amati amadya mwachangu amakhala olemera kwambiri ndipo amakhala olemera kwambiri kuyambira azaka 20 ().

Kafukufuku wina adasanthula kusintha kwa kulemera kwa amuna 529 pazaka 8. Omwe adanenanso kuti amadya mwachangu adapeza zolemera zopitilira kawiri kuposa omwe amadzinena kuti amadya pang'onopang'ono kapena apakatikati ().

Kafukufuku akuwonetsa kuti anthu omwe amadya mwachangu amakhala olemera komanso amalemera pakapita nthawi, poyerekeza ndi omwe amadya pang'onopang'ono.

Kudya pang'onopang'ono kumakuthandizani kudya pang'ono

Kudya kwanu ndi kalori mumayang'aniridwa makamaka ndi mahomoni.

Mukatha kudya, m'matumbo mwanu mumatsikira mahomoni otchedwa ghrelin, omwe amalamulira njala, komanso amatulutsa mahomoni okwanira ().

Mahomoniwa amauza ubongo wanu kuti mwadya, kuchepetsa kudya, kukupangitsani kukhala okhuta, ndikuthandizani kusiya kudya.

Izi zimatenga pafupifupi mphindi 20, motero kuchepa kumapereka ubongo wanu nthawi yomwe amafunikira kulandira izi.

Kudya pang'onopang'ono kumatha kukulitsa mahomoni okwanira

Kudya mofulumira nthawi zambiri kumabweretsa kudya kwambiri, chifukwa ubongo wanu ulibe nthawi yokwanira kuti mulandire chizindikiro chokwanira.

Kuphatikiza apo, kudya pang'onopang'ono kwawonetsedwa kuti kumachepetsa kuchuluka kwa chakudya chomwe chimadyedwa pakudya chifukwa cha kuchuluka kwamahomoni athunthu (,,).

Kafukufuku wina, anthu 17 athanzi lolemera bwino adadya ma ayisikilimu 10.5 (magalamu 300) a ayisikilimu kawiri. Nthawi yoyamba, amakhala pa ayisikilimu pasanathe mphindi 5, koma nthawi yachiwiri, adatenga mphindi 30 ().

Kukwanira kwawo komanso kuchuluka kwa mahomoni okhutira adakula kwambiri atadya ayisikilimu pang'onopang'ono.

Pakafukufuku wotsatira, nthawi ino mwa anthu omwe ali ndi matenda ashuga, komanso onenepa kwambiri kapena onenepa kwambiri, kuchepetsedwa sikunakulitse mahomoni okwanira. Komabe, idakulitsa kwambiri kuchuluka kwachidzalo ().

Kafukufuku wina akuwonetsa kuti achinyamata omwe ali ndi kunenepa kwambiri amakhala ndi mahomoni okwanira akamadya pang'onopang'ono (,).

Kudya pang'onopang'ono kungachepetse kudya kwa kalori

Pakafukufuku wina, anthu omwe anali onenepa kwambiri kapena onenepa kwambiri amadya mosiyanasiyana. Magulu onse awiriwa adadya ma calories ochepa panthawi yachakudya chocheperako, ngakhale kuti kusiyana kwake kunali kofunikira pagulu lolemera ().

Onse omwe atenga nawo mbali amadzimva kuti atha kudya pang'ono pang'ono, akunena za njala yocheperako mphindi 60 mutangodya pang'ono pang'ono kuposa yomwe idadya msanga.

Kuchepetsa kwadzidzidzi kudya kwa kalori kuyenera kuyambitsa kuwonda pakapita nthawi.

Kudya pang'onopang'ono kumakulitsa kuchuluka kwa mahomoni am'matumbo omwe amachititsa kuti munthu akhale wokhutira, zomwe zingathandize kuchepetsa kudya kwa kalori.

Kudya pang'onopang'ono kumalimbikitsa kutafuna kwathunthu

Kuti mudye pang'onopang'ono, muyenera kutafuna chakudya musanameze.

Izi zingakuthandizeni kuchepetsa kudya kwa kalori ndikuchepetsa thupi.

M'malo mwake, kafukufuku wambiri apeza kuti anthu omwe ali ndi vuto la kulemera amakonda kutafuna chakudya chawo pang'ono kuposa omwe ali ndi kulemera kwabwino (,).

Pakafukufuku wina, ofufuza adapempha anthu 45 kuti adye pizza mpaka atadzaza kwinaku akutafuna pamiyeso yosiyana - yachibadwa, kasanu ndi kawiri kuposa momwe zimakhalira, komanso kawiri kawiri ().

Kawirikawiri kudya kwa kalori kunachepa ndi 9.5% pomwe anthu amatafuna kasanu ndi kawiri kuposa zachilendo ndipo pafupifupi 15% pomwe amatafuna kawiri kuposa masiku onse.

Kafukufuku wina wocheperako adawonetsa kuti kuchuluka kwa ma calorie kumachepa ndipo kuchuluka kwamahomoni okwanira kumawonjezeka kuchuluka kwa kutafuna pakuluma kukuwonjezeka kuchokera ku 15 mpaka 40 ().

Komabe, pangakhale malire pamlingo wambiri womwe mungathere ndikusangalalabe kudya.Kafukufuku wina adapeza kuti kutafuna kuluma kulikonse kwa masekondi 30 kwachepetsanso zakudya zina pambuyo pake - komanso kumachepetsa kusangalala ndi chakudya ().

Kutafuna chakudya kumachedwetsa kudya kwanu ndipo kumachepetsa kuchuluka kwa ma calories omwe mumadya, zomwe zingayambitse kulemera.

Ubwino wina wodya pang'onopang'ono

Kudya pang'onopang'ono kungathandizenso kukhala ndi thanzi labwino komanso kukhala ndi moyo m'njira zina, kuphatikiza:

• kukulitsa chisangalalo chanu cha chakudya
• kukonza chimbudzi chanu
• kukuthandizani kuyamwa michere
• kukupangitsani kukhala omasuka komanso olamulira
• kuchepetsa mavuto anu

Pali zifukwa zina zabwino zakudya pang'ono pang'ono, kuphatikiza kugaya bwino komanso kuchepetsa nkhawa.

Momwe mungachedwetse ndikuchepetsa thupi

Nawa malangizo okuthandizani kuti muyambe kudya pang'onopang'ono:

• Pewani njala kwambiri. Ndizovuta kudya pang'onopang'ono ukakhala ndi njala. Pofuna kupewa njala yochuluka, sungani zakudya zopatsa thanzi pafupi.
• Tafuna kwambiri. Werengani kangati momwe mumakonda kudya chakudya, kenako kuwirikiza kawiri. Mungadabwe kuona kuti nthawi zambiri mumatafuna.
• Ikani ziwiya zanu pansi. Kuyika foloko yako pakati pa kulumidwa kwa chakudya kumakuthandizani kuti muzidya pang'onopang'ono komanso musamve kuluma kulikonse.
• Idyani zakudya zomwe zimafuna kutafuna. Ganizirani za zakudya zopangira ulusi zomwe zimafuna kutafuna kwambiri, monga masamba, zipatso, ndi mtedza. CHIKWANGWANI chingalimbikitsenso kuwonda.
• Imwani madzi. Onetsetsani kuti mumamwa madzi ambiri kapena zakumwa zina za zero-kalori ndi chakudya chanu.
• Gwiritsani powerengetsera nthawi. Khazikitsani nthawi yanu kukhitchini kwa mphindi 20 ndipo yesetsani kuti musamalize buzzeryo asanapite. Ganizirani mofulumira, mofanana panthawi yonse ya chakudya.
• Chotsani zowonekera zanu. Yesetsani kupewa zida zamagetsi, monga TV ndi mafoni, mukamadya.
• Pumirani kwambiri. Mukayamba kudya msanga, pumani pang'ono. Izi zikuthandizani kuyambiranso ndikubwerera m'mbuyo.
• Yesetsani kudya mosamala. Njira zodyera mosamala zimakuthandizani kuti muzisamala kwambiri zomwe mumadya ndikuwongolera zomwe mumalakalaka.
• Khazikani mtima pansi. Kusintha kumatenga nthawi, chifukwa zimatenga masiku 66 kuti machitidwe atsopano akhale chizolowezi (19).

Mwachizolowezi komanso njira zingapo zoyeserera zowona, kudya pang'onopang'ono kumakhala kosavuta komanso kosatha.

Mfundo yofunika

Kudya mwachangu kwambiri kumatha kubweretsa kunenepa komanso kuchepa kwachisangalalo cha chakudya.

Komabe, kuchepetsedwa kumatha kukulitsa chidzalo ndikulimbikitsa kuchepa thupi. Zimaperekanso zabwino zina zathanzi.

Ngati mungachepetse nthawi yanu yotchinga, kutafuna zochulukirapo, ndikuyang'ana pazakudya zapamwamba kwambiri, mudzakhala bwino panjira yopita pang'onopang'ono.